Workout of the Day (WODS)

WOD: Mon 06.06.2022 “One Right Now”

WOD

“One Right Now”

METCON

FOR TIME
33-27-21-15-9 Wall Balls
11-9-7-5-3 Burpee Pull Up

STRENGTH
EMOM 5
3 Split Jerk

Weight: 20/14, 155/105

MASTERS

FOR TIME
33-27-21-15-9 Wall Balls
11-9-7-5-3 Burpee Pull Up

STRENGTH
EMOM 5
3 Split Jerk

Weight: 14/10, 125/85

MOVE

FOR TIME
20-16-12-8-4 Wall Balls
10-8-6-4-2 Burpee Pull Up

STRENGTH
EMOM 5
3 Split Jerk

Weight: 10/6, 75/55

WOD GUIDANCE & GOALS
HEAVY DAY post metcon!? Yup, we’re mixing it up. Try to do each set of wall balls in no more than two sets. Do the burpee pull ups at a moderate, steady pace, and use a bar that is six inches above your reach. Target 12 minutes. For the split jerk emom, do 3 split jerks at a moderate weight, focusing on form over weight

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HOME WOD

33-27-21-15-9 Squats
11-9-7-5-3 Burpee

ENDURANCE

10 x 100m on the min

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WOD

“Shivers”

METCON

12 Ronds
250/200 Meter Row
15 Hollow Rocks

MASTERS

12 Ronds
250/200 Meter Row
15 Tuck Rocks

MOVE

9 Ronds
250/200 Meter Row
10 Tuck Rocks

WOD GUIDANCE & GOALS
SPRINT the row and recovery on the hollow rocks! The row will take :60 and the rocks about :30. Target 18 minutes.

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WOD

“Die Hard”

METCON

With a Partner
1 Mile Run
75 Snatches
30 Clean + Jerks

Weight: 75/55, 135/95

MASTERS

With a Partner
1 Mile Run
75 Snatches
30 Clean + Jerks

Weight: 65/45, 115/75

MOVE

With a Partner
800 Meter Run
50 Snatches
20 Clean + Jerks

Weight: 55/35, 95/65

WOD GUIDANCE & GOALS
Grab a buddy and throwdown! With you partner, complete the mile in 400 meter increments, one person resting while the other works. Once the mile is complete (8-10 minutes), break snatches however you’d like. The weight should feel light, and you should be able to cycle at least 10 reps before having to switch with your partner. Once the snatches are complete (5 -ish minutes), add weight to the bar and start the clean and jerks. You should be able to cycle 5 clean and jerks in a row before having to break. The clean and jerks will take around 3-5 minutes. Target 16 minutes.

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WOD

“Woman”

METCON

EMOM 24
1 – 15 Toes to Bar
2- 15 DB Step Ups, 20″
3 – 5 Wall Walks
4 – 15/12 Cal Bike

Weight: 50/35

MASTERS

EMOM 24
1 – 15 Knee Ups
2- 15 DB Step Ups, 20″
3 – 3 Wall Walks
4 – 12/9 Cal Bike

Weight: 35/20

MOVE

EMOM 24
1 – 10 V-Ups
2- 10 DB Step Ups, 20″
3 – 20 Plank Taps
4 – 9/6 Cal Bike

Weight: 25/15

WOD GUIDANCE & GOALS
On the minute, complete the designated amount of work for each movement. Scale the reps before scaling the movement itself. To save your grip and hip flexors, break the toes to bar into three sets from the very beginning. And the dumbbell step overs are with 1 dumbbell. Record modifications.

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HOME WOD

EMOM 24
1 – 15 V-Ups
2- 20 Step Ups, 20″
3 – 5 Wall Walks
4 – 200 Meter Run

ENDURANCE

40 min hike/ruck

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WOD

“Potion”

METCON

4 Rounds
12 Deadlifts
48 Double Unders
36 Calorie Row

Weight: 225/155

MASTERS

4 Rounds
12 Deadlifts
12 Attempts
30 Calorie Row

Weight: 185/135

MOVE

4 Rounds
12 Deadlifts
60 Single Unders
24 Calorie Row

Weight: 155/105

WOD GUIDANCE & GOALS
For the first round of deadlifts, try to do all twelve reps in a row. Then on rounds 2-4, break at rep 7 or 8 taking a quick break before finishing the set. Take a big breath and relax your arms and legs before doing your double unders. Try to do all round unbroken or 30/18. Last but not least, settle into a moderate pace on the rower for the first three rounds, finishing the 36 calories in around 3 minutes or less. The fourth round, give it everything you have left! Target 17 minutes.

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HOME WOD

4 Rounds
12 Glute Bridge
30 Jumping Jacks
300 Meter Run

ENDURANCE

Rest

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WOD

“Without You”

METCON

STRENGTH
Front Squat
5-3-3-2, building

FOR QUALITY
20-15-10
Strict Knee Ups
1 Minute Plank

MASTERS

STRENGTH
Front Squat
5-3-3-2, building

FOR QUALITY
20-15-10
Strict Knee Ups
1 Minute Plank

MOVE

STRENGTH
Front Squat
5-3-3-2, building

FOR QUALITY
20-15-10
Strict Knee Ups
1 Minute Plank

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 75% of your 1 rep max for the first set of front squats. Squats should feel moderately-heavy, and build over the sets to very heavy. The final set of squats, target 90% effort. Remember, form, mechanics and range of motion trump adding weight to your bar. For the cash out, strict knee ups sets followed by one minute of a plank. These sets should be done for quality NOT time. Try not to swing or use momentum on the knee ups and keep your abs engaged on the planks.

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HOME WOD

Tabata Squat

20-15-10
Tuck Ups
1 Minute Plank

ENDURANCE

10x on the 3 min
100m sprint, 300m run

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WOD

“A Hip, Hip Lady”

METCON

AMRAP 15
36/27 Calorie Bike
40 Sit Ups
30 Kettlebell Swings
20 Box Jump
Rest 3 Minutes
20 Box Jumps
30 Kettlebell Swings
40 Sit Ups
36/27 Calorie Bike

Weight: 53/35
Height: 24/20

MASTERS

AMRAP 15
33/23 Calorie Bike
40 Sit Ups
30 Kettlebell Swings
20 Step Ups
Rest 3 Minutes
20 Step Ups
30 Kettlebell Swings
40 Sit Ups
33/23 Calorie Bike

Weight: 35/26
Height: 24/20

MOVE

AMRAP 15
28/19 Calorie Bike
30 Sit Ups
20 Kettlebell Swings
10 Step Ups
Rest 3 Minutes
10 Step Ups
20 Kettlebell Swings
30 Sit Ups
28/19 Calorie Bike

Weight: 26/18
Height: 24/20

WOD GUIDANCE & GOALS
Yes, that’s a rest in the middle of an AMRAP! But what does that mean about each section work? It means MOVE FAST! Complete the calorie bike in about 3 minutes, and catch your breath on the sit ups which will take around :90. The kettlebell swings are light and can be done unbroken or in two sets (20/10) and will take about :45-:60 to complete. Finish the first set of work with twenty box jumps (:45) then REST for exactly three minutes. You should NEED the rest because you moved so fast. Once your rest is over, the goal is to get through the second half of the workout. Record your total reps.

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HOME WOD

AMRAP 15
50 Mt. Climbers
40 Sit Ups
30 Lunges
20 Box Jump
Rest 3 Minutes
20 Box Jumps
30 Lunges
40 Sit Ups
50 Mt. Climbers

ENDURANCE

Rest

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NEWS

TODAY: 7:30a and 9a Classes ONLY!

WOD

“Murph”

METCON

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.

Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!

Operation Red Wings

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).

WOD GUIDANCE & GOALS
We have a lot of variations of Murph, so don’t fret if you can’t “do” Murph as written. It’s not about the WOD today, it’s about the purpose. So choose an option below based on your experience level and simply how you feel that morning:

For most our members:

A) HALF: Scale down to half the reps and an 800m run instead of the mile. So you’re looking at 800m run, 50 pull-ups, 100 pushups and 150 air squats followed by a 800m run. Break up the meat of the WOD into 10 rounds of 5 pull-ups/10 push-ups/15 squats.

B) THREE/FOURTHS: If you want a little extra, you can go with 3/4 Murph with 1200m runs and 15 rounds of 5/10/15.

C) PARTNER: Another fun option is partnering up and share the running and reps equally… start by alternating 400s (2 each), then alternate the 20 rounds of 5 pull ups, 10 push ups and 15 squats (so you each do a total of 10 rounds), and then alternate 400s for the last mile.

For those who have had experience with full Murph:

A) PARTITIONED: You may give this a go as prescribed. A good strategy is to partition the pull ups, push ups and squats into 20 rounds of 5/10/15. When your pushups start to go, you can partition rounds into 5 pull ups, 5 push ups, 15 squats, 5 pushups. Yes, lots of math. Keep a whiteboard handy.

B) UNPARTITIONED: If your time for partitioned Murph is under 40 minutes, you can attempt Murph as written, meaning, no breaking up the middle portion… just get your 100 pull ups done, then move to the push ups, then to squats. This gets gross.

C) VEST: If your time for partitioned Murph is under 40 minutes, you may wear a 20# vest. You must partition if you wear a vest.

D) PARTNER: Lastly, if you and a buddy both have done Murph under 40 minutes, try 1.5x Murph. For the 1.5 mile run at beginning and end, alternate 12 x 200m runs (6 x 200 each). For the main set, plan for 30 rounds of 5 pull ups, 10 push ups, 15 squats alternating rounds (15 rounds each). And if you really want to make it spicy… throw that 20# vest on and get at it!

Post Time to Comments. Compare Scores HERE.

HOME WOD

1 Mile Run
100 Push Ups
200 Sit Ups
300 Squats
1 Mile Run

ENDURANCE

Home “Murph”

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WOD: Sun 05.29.2022 No RNG

Go for a long walk before “Murph” tomorrow!

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NEWS

MEMORIAL DAY WEEKEND:
- TOMORROW 5/29: No RNG
- Monday 5/30: TWO CLASSES ONLY 7:30a and 9a

WOD

“Highest Building”

METCON

STRENGTH
Snatch
5×2, building

FOR TIME
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch

MASTERS

STRENGTH
Snatch
5×2, building

FOR TIME
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch

MOVE

STRENGTH
Snatch
5×2, building

FOR TIME
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you break down the mechanics of the snatch. If your form is looking solid, you’ll build in weight five times, ideally starting at 75% of your one rep max. If your mechanics need work, hang out with an empty barbell or very light weights. For the metcon, push your pace on the sit ups and bike. The sit ups will take close to :60 as will the bike. For the snatches, use the weight you started with for the strength portion of the workout. The five reps will be unbroken but moderately heavy. Target sub 10 minutes.

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